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6 Tips To Balance Your Hormones Naturally Before Pregnancy

As women age, the delicate hormonal balance that governs their menstruation cycle and ovulation can become disrupted, making conception more challenging. Studies show that hormone imbalances can affect pregnancy outcomes and often require follow-up visits with a gynaecologist.

When your hormones are imbalanced, you might notice signs like irregular menstrual cycles, unusual bleeding, premenstrual syndrome (PMS), episodes of missing your normal period, excessive hair growth, especially on your face, unexpected weight gain, headaches, and fatigue. Fortunately, there are natural ways to help balance your hormones and boost your chances of pregnancy. This article will share six practical tips for achieving natural hormone balance before conception.

1. Adopt a Hormone-Balancing Diet

Your diet plays a significant role in maintaining hormonal health. Foods that are high in refined carbohydrates and sugars can cause hormonal imbalances. Instead, try to incorporate sufficient protein into your diet. Protein helps stabilise blood sugar levels, and the amino acids in proteins support hormone production. Choose lean meats, fish, eggs and plant-based proteins like beans and lentils. Don’t cut out carbohydrates altogether, as a balanced diet needs to have those nutrients. Go for complex carbohydrates such as wholemeal bread and brown rice in place of white bread, rice, and sugar to keep your hormones in check.

2. Get Adequate Exercise

Regular physical activity is vital for maintaining hormonal balance and improving fertility. Exercise helps regulate insulin levels, reduces stress, and supports overall endocrine function. Aim for at least 30 minutes of moderate exercise at least four time a week. Activities like walking, swimming, yoga, or Pilates are excellent choices, as they not only improve physical health but also promote relaxation and stress reduction. Incorporating regular exercise into your routine can help create an optimal environment for conception and support your journey towards a healthy pregnancy.

3. Get Enough Sleep

Sleep is a powerful regulator of hormones. Adequate sleep greatly impacts overall body functions, including hormone production and regulation. To maintain optimal hormonal health, aim for 7 to 9 hours of quality sleep each night. To create a restful sleep environment, establish a calming bedtime routine, reduce screen time before bed, and ensure your room is set to a cool, comfortable temperature.

An Asian Woman Doing a Yoga Meditation

4. Avoid Stress

Stress can wreak havoc on your hormonal balance. When you are under stress, your body creates elevated levels of cortisol, which can interfere with the production of other essential hormones needed for reproduction and fertility. Practising stress reduction activities like yoga, meditation, and deep-breathing exercises are great ways to get your hormones back on track. Start today and feel the difference in your overall well-being and fertility health.

5. Limit Exposure to Toxic Substances

Exposure to toxic substances like alcohol and tobacco can disrupt your hormonal balance. Alcohol, in particular, hinders the liver’s ability to metabolise hormones properly. Limiting or avoiding these substances can help maintain a healthy balance. If you’re considering fertility screening or starting fertility treatments, adopting a lifestyle that supports your reproductive health is essential.

6. Incorporate Gut-Friendly Foods

Your gut health significantly impacts your hormonal balance. A healthy gut microbiome supports the production and regulation of hormones. A good tip is to add gut-friendly foods such as yoghurt, kefir, kimchi, and other fermented foods into your diet. These foods promote a healthy balance of gut bacteria, supporting hormonal health. Introducing fibre into your diet is also beneficial and healthy sources can be found in whole grains, fruits, vegetables and beans. Nurturing your gut can make all the difference in balancing your hormones naturally before pregnancy.

Gut Health For Hormonal Balance in Pregnant Woman

Achieving balanced hormones naturally is a vital step towards improving fertility and preparing your body for pregnancy. You can support your body’s natural hormone balance by following the tips mentioned above. Remember, small changes in your lifestyle can make considerable differences in your hormonal health and fertility, improving your chances of conception over time.

Ready to move forward in your fertility journey? Schedule a consultation with our gynaecologists at SMG Women’s Health. With multiple clinics located across Singapore, we are here to support you with personalised care and advice tailored to your unique needs. If you prefer a female gynaecologist, our professionals are ready to help guide you through your hormonal and fertility issues.

Contact us today to learn more and start your journey towards a healthy pregnancy.

Incorporated in 2005, Singapore Medical Group (SMG) is a healthcare organisation with a network of private specialist providers across four established pillars - Aesthetics, Diagnostic Imaging & Screening, Oncology and Women's & Children's Health. Within Singapore, SMG has more than 40 clinics strategically located in central Singapore and heartland estates. Beyond Singapore, SMG also has an established presence in Indonesia, Vietnam and Australia. Learn about our privacy policy here.

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